After 40 years, the female body undergoes serious changes: hormonal levels, skin condition, nervous system change, metabolism decreases. All this causes a feeling of confusion. But few know - it is enough to make changes in the diet in order to compensate for the negative processes taking place.
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Eat More Protein
To do this, you need to include protein-rich foods in the diet. This includes:
- chicken;
- cheese;
- eggs;
- dairy products, especially natural yogurt.
Protein speeds up metabolism, gives a feeling of fullness. Thanks to this, you can eat normally and not gain extra pounds.
Also, protein stops the loss of muscle mass, accelerates its recruitment during strength training.
Include calcium in your diet
This mineral is important at any age, but it is especially necessary for women after 40 years, when the process of bone destruction begins to accelerate. At this age, the risk of developing various pathologies of the musculoskeletal system increases.
In order not to face such a problem, you need to include foods that contain calcium in your diet. The norm per day is 1000 mg of the mineral per day.
But there is an important point: for its normal assimilation, the body needs vitamin D, which can be obtained by including fish oil, eggs, herring liver in the diet.
Don't neglect fats
Many people put it equally between fat and excess weight. However, they are very important for metabolism and health. With a lack of fat in the body, dry skin and hair are observed, mood becomes depressed, cognitive processes decrease - in general, there are many problems.
The results of numerous studies conducted by American and British scientists have proven that low-carb diets work more effectively than diets with minimal fat intake.
But it's important to understand that not all of them are useful. You need to choose only high-quality products, refusing fast food and pastry.
Choosing the right carbohydrates
Carbohydrates are an important element of nutrition, but their choice should be approached consciously. It is better not to consume candy, rolls, white bread, soda. Such foods and drinks contain a lot of sugar, calories, but the benefit from them is zero.
It is better to include in the diet food that contains fiber: cereals, fruits and vegetables. They will help lower cholesterol levels, which will be an excellent prevention of heart disease and diabetes.
Keep track of your weight
As we have already said, metabolic processes slow down over time. Therefore, with the same amount of calories consumed, which were previously habitual, you can now gain weight.
There are only two ways to compensate for this:
- physical exercise;
- reduction in portion size.
After 40 years, it is undesirable to include pates, smoked meats, rich soups in the diet. Choose beef or chicken instead of pork, try not to eat too much fried.
To improve digestion, do not forget about fermented milk products - it is enough to drink a glass of kefir or natural yogurt a day.
It is recommended to periodically arrange fasting days, for example, apple, kefir. The important point is to be careful not to overeat. There are several recommendations here:
- eat slowly;
- watch your taste sensations - when the food is no longer so tasty, it means that soon there will be saturation.
Don't forget about good nutrition
The norms of the Ministry of Health state that women aged 40 years should eat at least every day:
- 60 g protein;
- 60 g fat;
- 260 g of carbohydrates.
The calorie content of food per day is at least 1800 Kcal.
True, these are not universal indicators - a lot depends on physical activity.
There is a simple way not to count the amount of BJU: visually divide the plate into 3 parts - fill one with vegetables, the second with foods with a high protein content, and the third with a side dish. It is worth adding to this 1-2 tsp. fat, fruit and milk can be used as a snack.
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